Warm Up: 600m
EN-1/Lap/Recovery: 600m / 300m / 400
- 3 x ( 3 x 50 FS on 1:00) #1, #2 aerobic, #3 Fast
- 200 FS Pull – count strokes
- 3 x (3 x 50 BK on 1:05) #1, #2, aerobic, #3 Fast
- 200 BK
LAP: 200m
- 50 FS for time, 100 easy
- 50 BK for time, 100 easy
- 2 x (25 FS Sprint, 25 easy) on 1:30
- 2 x (25 BK Sprint, 25 easy) on 1:30
Swim Down: 400m